4 Ways Exercise Can Help Manage Endometriosis, According to Experts

Do you suffer from severe pelvic pain, especially during your period? Or have you been feeling discomfort in your daily life or struggling with infertility? This could be a symptom of endometriosis, a chronic disease that affects millions of women worldwide. Endometriosis occurs when tissue similar to the endometrium of the uterus grows outside the uterus, often causing severe pain, inflammation and infertility complications. While medical treatment is important, incorporating regular exercise into your daily life can provide great relief. We spoke to expert Dr Tejal Kanwar , Gynaecologist and Consultant at Ujaas (a social enterprise for menstrual health and hygiene management), who explained the role of exercise in managing endometriosis. 

According to a 2022 study, endometriosis is one of the most complex gynecological diseases, affecting 10-15% of women of reproductive age and 70% of women with chronic pelvic pain. The most common sites of endometriosis lesions are the ovaries and pelvic peritoneum.

What role does exercise play in controlling endometriosis?

Here are four ways exercise can help people with endometriosis:

1. Pain relief

One of the most important benefits of exercise for endometriosis sufferers is pain relief. “Regular exercise stimulates the production of endorphins, the body’s natural painkillers,” says Dr. Tanwar. “These ‘feel good’ hormones can help relieve chronic pain associated with endometriosis, especially during menstruation.”

Low-impact exercise such as swimming and yoga are especially effective. These activities promote gentle movement and stretching, which can help relax tense muscles and relieve pelvic pain. Consistency is key, so aim to get at least 30 minutes of moderate exercise most days of the week to see pain-relieving benefits.

A 2014 study assessed physical activity levels four years before an endometriosis diagnosis and found that patients who exercised 42 MET (metabolic equivalent) hours per week had a 90% lower risk of developing the disease than those who only exercised 3 MET hours per week.

Read more: Endometriosis vs. Endometriosis: Expert explains the difference between the two diseases

2. Improves blood circulation

Exercise increases blood flow throughout your body, including your pelvic region. Improved circulation helps reduce inflammation, a common problem for endometriosis patients. “Better blood flow means more oxygen and nutrients are delivered to the affected area, which may aid healing and reduce scar tissue formation,” adds Dr. Tanwar.

Aerobic exercise like brisk walking, cycling, and dancing are great for getting the blood flowing. These activities get the heart pumping, which can help relieve some of the discomfort associated with endometriosis.

3. Reduce stress

Living with a chronic illness like endometriosis can be emotionally and mentally stressful. Stress can worsen symptoms, creating a vicious cycle of pain and anxiety. Exercise is a proven stress reliever, clearing the mind and promoting health.

Activities such as yoga and tai chi are particularly effective at reducing stress because they combine physical movement with mindfulness and breathing techniques. These activities can help control stress levels, improve sleep quality and promote overall mental health – all important factors in addressing endometriosis.

Read more: Endometriosis: Experts Share Symptoms, Causes, Treatments, and Prevention

4. Hormonal balance

“Regular exercise helps regulate hormones in the body, which is especially important for those with endometriosis,” says Dr. Tanwar. “Physical activity has been shown to lower estrogen levels, which may slow the growth of endometrial tissue outside the uterus.”

Not only that, but exercise also contributes to healthy weight management. Having too much body fat can produce excess estrogen, which can worsen the symptoms of endometriosis. Controlling weight, combined with exercise and a balanced diet, can help women better manage their symptoms.

Conclusion

“While exercise is not a cure for endometriosis, it can be a powerful tool to control symptoms and improve overall health,” concludes Dr. Tanwar. As with any new exercise program, it’s important to start slowly and listen to your body. Talk to your healthcare provider to develop a safe, effective exercise plan tailored to your individual needs.”

[  Disclaimer: This article contains information provided by experts and is for informational purposes only. Therefore, we recommend that you consult a specialist if you have any health problems to avoid any complications.  ]